Training

Xterra: 16 tips for race day from Ben Allen & Jacqui Slack

An off-road triathlon will throw up many challenges unfamiliar to road triathletes. Pro triathletes Ben Allen and Jacqui Slack pass on some advice on how to cope...
27 January 2016 at 13:39

5 tips for making the most of the triathlon off-season

British Triathlon Federation physiotherapist Emma Deakin explains how to make the most of the winter months so you are in the best possible shape for the new season
26 January 2016 at 14:46

3 strength and conditioning exercises to help you stay injury-free

Nick Beer explains 3 essential exercises that should be part of every training programme to help keep you injury-free, and gain maximum benefit and results from your training schedule.
25 January 2016 at 09:38

How to recover from an IT band injury

It's one of the most common ailments amongst runners and triathletes - our expert Emma Deakin is on hand to tell you how to treat the injury and recover quicker...
15 January 2016 at 15:58

Keep motivated and stick to your new year fitness resolutions!

Vowed that 2016 will be the year you stick to your fitness goals? Here are 5 top tips from coach Nick Beer to make sure you stay motivated...
07 January 2016 at 12:30

Gym-based triathlon training plan

Try this six-week training plan, designed to be completed indoors. All you'll need is access to a gym and a pool.
28 December 2015 at 10:00  (2)

Conquer open-water swimming and race confidently in 2016

Tempted to tri but worried about the swim? Fear not, coach Martin Hill has these tips!
24 December 2015 at 08:00

Three easy (but essential!) exercises for the festive period

Short on time? These three simple exercises will help keep your major muscles active during the sedentary period over christmas!
21 December 2015 at 16:59

Review: Swim Training Camp

How much can you improve your swim in a long weekend? 220’s Helen Webster headed to Alicante to train with Martin Hill of Triathlon Training Spain…
21 December 2015 at 10:10

Dealing with the dreaded 'runner's trots'

It can happen to the best of us and is one of the most common running ailments - 220's experts Mark Kleanthous is here to break the taboo, and suggests how to control your bowel movements for a more pleasant run!
11 December 2015 at 12:36

Tri Q+A: Should you race with a cold?

Should you race, or even train, when you're under the weather? Our expert Joe Beer weighs up the arguments for and against racing with a cold...
27 November 2015 at 13:23  (1)

Run training - end of year form with Spencer Smith

Tri legend and former ITU World Champ Spencer Smith makes a case for focusing on adaptation over ramping up the volume post race-season...
26 November 2015 at 14:46

Sub 1-hr bike workout - prepare for the track

Prepare for the demands of a track cycling session - which can last up to two hours and cover 60km or more - with this indoor smash-out...
06 November 2015 at 13:51

Should you stretch before running?

To stretch or not to stretch? Some seem to swear by it, whilst there are fast runners a-plenty out there who deem stretching as overrated and do almost none at all. Our expert Rob Stewart gives us the lowdown...
06 November 2015 at 13:49  (3)

Off-season swim schedule

How do you approach swim training when the summer race season is over? Coach John Wood shares his wealth of knowledge to keep you motivated…
06 November 2015 at 09:31

A triathlete's guide to track cycling

If you want to take your cycling to the next level, the velodrome is a great place to start. And with six indoor tracks now open to the public in the UK, there may be one closer than you think...
30 October 2015 at 10:17

12-step guide to mastering duathlon

Fearful of the first run? Panicked over pacing? Weary of racing in the cold? Here are the world’s best pro and age-group duathletes and their 12-step guide to du heaven…
27 October 2015 at 15:15

Sub-1hr run session: improve over winter

Triathlon Scotland's lead performance coach Blair Cartmell provides a run session to help improve your strength and form over the off-season
23 October 2015 at 10:51

Off-season bike & run essentials for triathlon

It's time to add structure to your training and lay the groundwork for 2016, which means regular tempo and threshold run and bike sessions. Nik Cook is here to help with this bumper guide to what you'll need, what to do and how to do it...
16 October 2015 at 15:03

Jan Frodeno’s 10 top tips for stepping up to iron distance

The new Ironman world champ gives his advice for stepping up to Ironman
15 October 2015 at 11:00